Workout, Happening, and Updates at Crossfit 4551

A REMINDER THAT WE HAVE ROHAN RUNNING WEIGHTLIFTING WORKSHOP #2 SATURDAY THIS WEEK @ 8AM.

At the 0:00:A) 5mins to perform your heaviest:1RM Squat clean At the 10:00:Complete as much

5 Rounds each for time:5 Echo bike calories10 Toes to bar15 Calorie row or ski20

At the 0:00:A) Every 3mins x 3rds:Bench press10-5-1 At the 10:00:B) 12min EMOM:Min 1: 10

“The Chief’s Balls” Complete 5 x 3min Amrap cycles of the following:Run 50m3 Deadball ground

PLEASE NOTE: SATURDAY MORNING’S SCHEDULE IS AS BELOW FOR OUR FINAL WEEK OF THE CFGO.

PLEASE NOTE THAT FRIDAY NIGHT IS CFGO WOD 25.3 AND THE LAST FOR THE CROSSFIT

On the 0:00:A) Every 2mins x 5rds:Max reps effort, handstand push-ups *Choose an option that

Complete each section for load:Every minute on the minute for 5 minutes for load:3 Touch-and-go

Individually or in pairs complete the following, 3 Rounds for time:5,000m (3,500m) Echo bike50 Wallball

WE WILL BE RUNNING CFGO WOD 25.2 FOR ALL SESSIONS TODAY. ATHLETES THAT AREN’T REGISTERED

DUE TO THE CURRENT WEATHER EVENT, THERE WILL BE NO SESSIONS SATURDAY MORNING AT THE

FRIDAY’ SCHEDULE (SUBJECT TO CHANGE)!! At this stage we will run with the following schedule